3 Rep Wave

Accumulation Phase
Weight
Bench
165
165
165
165
165
165
2-3 reps shy of failure
165
Squat
240
240
240
240
240
240
2-3 reps shy of failure
240
OH Press
140
140
140
140
140
140
2-3 reps shy of failure
140
Deadlift
300
300
300
300
300
300
2-3 reps shy of failure
300

Reps
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+

Intensification Phase
Weight
Bench
155
175
185
185
185
185
1-2 reps shy of failure
185
Squat
225
245
260
260
260
260
1-2 reps shy of failure
260
OH Press
130
145
155
155
155
155
1-2 reps shy of failure
155
Deadlift
280
310
330
330
330
330
1-2 reps shy of failure
330

Reps
1
1
3
3
3
3
3+
1
1
3
3
3
3
3+
1
1
3
3
3
3
3+
1
1
3
3
3
3
3+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
110
5
Bench
90
5
135
3
110
5
155
2
135
5
165
1
180
1
190
1
Failure
200
AMAP
Squat
160
5
Squat
130
5
190
3
160
5
225
2
190
5
240
1
255
1
270
1
Failure
285
AMAP
OH Press
95
5
OH Press
75
5
115
3
95
5
130
2
115
5
140
1
150
1
160
1
Failure
170
AMAP
Deadlift
200
5
Deadlift
160
5
240
3
200
5
280
2
240
5
300
1
320
1
340
1
Failure
360
AMAP
-